Woman Special Series - 500 Calorie Diet 2 2016

145CaloriesWarmInGBeeTrOOTServes 4 Ready in 2 hrs``````Q 700g raw beetrootQ 1tbsp olive oilQ 1 onion, choppedQ 1 leek, thinly slicedQ 1 carrot, peeled and choppedQ 1 garlic clove, choppedQ 1tsp fennel seedsQ 1ltr chicken or vegetable stockQ 3tbsp dry sherryQ Natural yogurt to serveQ Chopped chives or dill to garnishmethod1. Heat oven to 200°C, gas 6. Trim the beetroot, wrap themin foil and place in a roasting tin. Cook for 1hr-1hr 30 minsuntil tender. Remove from the oven, leave to cool, then peeland roughly chop.2. Warm the olive oil in a large saucepan. Add the onion, leekand carrot and cook gently for 10-15 mins until the vegetablesare soft. Add the garlic and fennel seeds and cook for 1 min.Add the beetroot, stock and sherry. season with salt andpepper, stir well then bring to the boil, reduce the heat andsimmer for 25 mins. Cool the soup slightly then purée thesoup in batches in a liquidiser until smooth.3. To serve bring the soup back to the boil and adjust theseasoning. serve in warmed bowls with a spoonful of yogurtand garnished with chopped chives or dill.FILLInG TOmaTO& red LenTILServes 4 Ready in 30 minsQ 4 sprays FrylightQ 1 carrot, finely choppedQ 1 stick celery, finely choppedQ 1 clove garlic, crushedQ 1tsp ground corianderQ 1tsp ground cuminQ 400g can chopped tomatoesQ 50g split red lentilsQ Zest 1 lemonQ 800ml vegetable or chicken stockQ 1tbsp freshly chopped chivesQ 4tbsp low-fat natural yogurtmethod1. spray the Frylight into a large saucepanand cook the carrot, celery and garlicgently for 10 mins, to soften. Add 2tbspwater to help them steam-fry. stir in thespices and cook for 1 min, then add thetomatoes, lentils, lemon zest and stock.Bring to the boil, then turn the heat downand simmer for 20-25 mins, until soft.2. using a hand-held blender, or in aliquidiser, whizz the soup until almostsmooth. serve 1 portion of the soupsprinkled with the chives and a spoonful ofyogurt. Freeze the leftover soup in portionsto eat another day. if you like a texturedsoup, don’t worry about blending.3. serve with a slice of Nimble wholemealbread, toasted (51 cals).90CaloriesLunch